Weekend sessions
Having taken today as a day off, its a good bet that the weekend’s training will have to be fitted around the Club Dinner and the Weather.
As such, 2 to 3 hours road or MTB tomorrow in the cold and dry, working quite hard in the wind, but wrapped up well, would be the order of the day. Then after Saturday night’s club dinner, there is the option of a damp and cold club run if you are sans hangover, or an afternoon turbo session if you are avec hangover.
Try this one:
| ENDURANCE | Strength Steps | Ensure resistance equates to a ‘Road-Like’ feel | |||||||
| Do this in the first 60% of Time To Target | |||||||||
| Description | Time | cumulate | gear | comment | |||||
| Warm Up | 15.00 | 15.00 | 39×23… | Change up one cog every 3 minutes | |||||
| Session | 4.00 | 19.00 | 53×21 | as gear gets bigger, don’t worry about revs. They can go very low | |||||
| 2.00 | 21.00 | 39×21 | easy spinning | ||||||
| 4.00 | 25.00 | 53×19 | as gear gets bigger, keep HR down to 90% of MHR. No higher | ||||||
| 2.00 | 27.00 | 39×19 | ensure fluids during these rest periods | ||||||
| 4.00 | 31.00 | 53×17 | |||||||
| 2.00 | 33.00 | 39×17 | during the rest ease any numbness as required | ||||||
| 4.00 | 37.00 | 53×15 | |||||||
| 2.00 | 39.00 | 39×15 | |||||||
| 4.00 | 43.00 | 53×14 | |||||||
| 2.00 | 45.00 | 39×14 | see, its only a rest by comparison! | ||||||
| 4.00 | 49.00 | 53×13 | |||||||
| 2.00 | 51.00 | 39×13 | |||||||
| 4.00 | 55.00 | 53×12 | |||||||
| Cool Down | 9.00 | 1.04:00 | 39×19.. | ease resistance if ness. Change down a gear every 3 minutes | |||||
| Ensure HR goes below 100 before finishing. | |||||||||
| Heart Rates as a Percentage of MHR | |||||||||
| 100% | 0.95 | 0.90 | 85% | 80% | 75% | 70% | 65% | 60% | |
| 200 | 190.00 | 180.00 | 170 | 160 | 150 | 140 | 130 | 120 | |
| 195 | 185.00 | 176.00 | 166 | 156 | 147 | 137 | 127 | 117 | |
| 190 | 181.00 | 171.00 | 162 | 152 | 143 | 133 | 124 | 114 | |
| 185 | 176.00 | 167.00 | 157 | 148 | 139 | 130 | 120 | 111 | |
| 180 | 171.00 | 162.00 | 153 | 144 | 153 | 126 | 117 | 108 | |
| 175 | 166.00 | 158.00 | 149 | 140 | 131 | 123 | 114 | 105 | |
| 170 | 162.00 | 153.00 | 145 | 136 | 128 | 119 | 111 | 102 | |
| 165 | 157.00 | 149.00 | 140 | 132 | 124 | 116 | 107 | 99 | |
| 160 | 152.00 | 144.00 | 136 | 128 | 120 | 112 | 104 | 96 | |